Posted: 2/19/2012 5:57:50 PM EDT
|
I lost a lot of weight, want to get fit, and need a basic fitness program/ideas to start with.
I can workout 30 minutes to 1 hour a day, probably best to start with 30-45 minutes. I don't mind buying some equipment items but don't have a big workout area so the simpler/lower amount of items the better. Starting from nothing basically, both physically and equipment wise. Anyone have ides or a program to follow? |
|
If all you have is 1 hour, you could try Crossfit. It will lean you out, and you will add some muscle if you haven't lifted weights before. Try to find an affiliate with a strength bias in the workouts. The WODs are usually less than 1 hour, so that will fit your budget. 3-5 days a week.
The best thing is probably to purchase a power rack, a bench, a barbell and some free weights. Do a program like Rippetoe's Starting Strength for several months. But expect to spend about 2 hours or so per workout. It takes a while to warm up and you will want to spend several minutes between sets to rest. If you do this at home, you can do other stuff (email, dishes, laundry, etc.) during those breaks. If you are really space and budget limited, get a barbell with some weights, and just deadlift, power clean, and overhead press. After you do that, do a bunch of burpees, pushups, and short distance sprints. |
|
Quoted:
I lost a lot of weight, want to get fit, and need a basic fitness program/ideas to start with. I can workout 30 minutes to 1 hour a day, probably best to start with 30-45 minutes. I don't mind buying some equipment items but don't have a big workout area so the simpler/lower amount of items the better. Starting from nothing basically, both physically and equipment wise. Anyone have ides or a program to follow? It is difficult to recommend types of exercise without knowing your goals. The regimen would be different for someone wanting to run a half marathon, add muscle, train for a mountain century (bike), etc. If it's general, all-around fitness you're after crossfit and P90X both have their adherents. Mixing basic strength training 2-3 times per week with moderate endurance work (swim/bike/run/walk) 2-3 times/week will also work. |
|
Go to craigslist. Find a power rack with an olympic bar and some weights. I've seen a decent amount of them over the last 6 months while looking for bumper plates in the $300 range. I'd also pick up a dip station if you find one. At the top of these forums you will see a post about starting strength. Read it and use that program.
|
|
I got to logger heads with my workout and stopped dropping weight using the machines and running the treadmill. What worked for me is just using basic body weight stuff..... half mile warm up on the track, stretch, and then push ups, pull ups/chin ups, squats, lunges, and about 10 mins. of cardio at the end of my work out. It runs me about an hour and I know I have done some stuff when I finish.
I have started to drop weight again, but more importantly I am getting some tone to my body. I was doing a lot of carido and that got weight off. The new work out is helping me not look like an empty sack of skin. |
|
Just starting out? Are you wanting to look good or be Strong? I would recommend you get the book Convict Conditioning from Dragon Door. Great book, no equipment required. Will get you strong as an OX.
I have started p90x and it is good. Ended up stopping since workouts are 1+ hours and I don't have that kind of time.. Convict Conditioning is old school calisthenics. And it works. Will take you from beginner level to strong over time. Good place to start. I would also think about kettle bells. They work the whole body simultaneously so the workouts don't take up as much time. Google Pavel and kettle bell, ex Spetsnaz guy, for the kettlebells. |
|
If you have time for a proper workout (a full hour) go with the power rack and 300 lb olympic weight set. Squats, Deads, Bench, Pullups, Overhead Press. Full body workouts 3X a week.
Or... Do what I do if you are pressed for time - Kettlebells. You can start off with a 25 or 35 pounder and work up from there. You can get an excellent workout with a kettlebell and 30 minutes of your time. With my 45 pound kettlebell I can have a workout whenever/wherever I want. Avoid the obvious bullshit soccer mom kettlebell videos and go with the movements like swings, cleans and presses. Youtube is your friend. The beauty of kettlebells is that they incorporate cardio into strength training, which makes them very economical. You get a lot of bang for your buck. Obviously don't forget nutrition. A basic multivitamin, whey protein and creatine (whichever floats your boat) completes the picture. Good luck. One of my favs: Kettlebell 300 workout |
|
I am looking to become fit basically. After losing weight/fat/muscle I need to start from square one.
Any good websites with workout/weightlifting programs? Every other day weights (full body), every other day cardio? Quoted:
Just starting out? Are you wanting to look good or be Strong? I would recommend you get the book Convict Conditioning from Dragon Door. Great book, no equipment required. Will get you strong as an OX. I have started p90x and it is good. Ended up stopping since workouts are 1+ hours and I don't have that kind of time.. Convict Conditioning is old school calisthenics. And it works. Will take you from beginner level to strong over time. Good place to start. I would also think about kettle bells. They work the whole body simultaneously so the workouts don't take up as much time. Google Pavel and kettle bell, ex Spetsnaz guy, for the kettlebells. |
|
Get a pull up bar or pull up tower. Get some barbells and weights. Get a bench. Start learning how to use all of this stuff on a regular basis and learn to stick with a well rounded routine. If you don't have room for a bench don't worry about it. Just make sure you get something you can do pulls ups on. Those in addition to squats are some of the best damn exercises you can do to get strong.  I am not too big on these products or systems like p90x or crossfit or what have you. I think most people need to learn how to listen to their own body and create a routine for themselves. Shut out most of the outside advice and opinions about what is best. You have a body listen to it, it'll tell you what it wants and what it needs. The longer you do this the better you'll get at knowing which muscles and areas of the body you need to build up and develop. |